Any athlete who takes protein should know the daily rate of this sports nutrition. Wrong use of protein will lead to poor results. Only the competent adoption of sports nutrition contributes to a qualitative set of muscle mass.
If you dream of becoming a successful athlete, then you need to follow not only the regime of training and proper nutrition. You need to consume the correct amount of protein in order to maintain the balance of proteins in the body, and for this you need to know how much protein is in the protein in grams. You will learn about this from the article.
How much protein is in protein
It is very important to understand how much protein is in a protein. It is worth noting right away that the protein is the protein itself. There are several types of foods and they all contain different amounts of protein. If you are interested in a specific brand, then you will find the most accurate information on its packaging. Typically, the concentration of protein in the protein of different firms is notvery different.
Some types of protein contain up to 90% protein, and some up to 70%. What does it mean? This means that 100 grams of protein contains between 70 and 90 grams of protein.
How many times a day should I drink protein
To understand how much protein you need to drink daily, you need to consider your weight.
For example, let's clarify the daily protein intake for an athlete weighing 100 kilograms. His protein requirement is 250 grams per day.
This amount of sports nutrition should be drunk in several meals. It is necessary to divide 250 grams into 5 or 6 parts. This is done because the human body is not able to absorb more than 50 grams of protein at a time.
Protein is completely absorbed by the body after 1-1.5 hours. So, after this time, you can already drink a new portion of sports nutrition.
Knowing the protein norm for an athlete weighing 100 kilograms, it is not difficult to calculate your norm in proportions. How many proteins are in a serving of protein? Calculated individually, but for our example, a 50-gram serving of protein contains up to 40 grams of protein.
How many days does a kilo of protein last?
Of course, this indicator directly depends on how much protein you drink daily and what goals you pursue. On average, athletes consume about 2.2 grams of protein per 1 kilogram of body weight. For an athlete weighing 100 kilograms who is gaining mass, 1 kilogram of protein is enough for only 4-5days. If you use protein as described above, you can achieve impressive results.
It's worth remembering that the protein found in protein is also found in the foods you eat daily. Consider your menu when calculating your daily protein intake. If you eat enough meat, fish, cottage cheese, eggs, then you will need significantly less protein, which means that a kilogram of sports nutrition will last for a longer period.
Don't exceed your protein intake - it won't help you gain weight quickly, on the contrary, you will get liver and skin problems.
Below we will talk about what types of protein exist and how much protein they contain.
Whey protein
The most popular and affordable type of protein is whey. How much protein is in whey protein? About 90% per 100 grams of product. This high quality protein contains no fats or carbohydrates.
Drinking it is quite simple: mix the required amount of protein with water or any other liquid (juice, milk), mix with a blender. Such a drink is worth drinking immediately after a power load in order to replenish amino acid reserves.
Whey protein is contraindicated for people with lactose intolerance.
Whey Protein Isolate
This type of protein is created by filtering milk protein. It can be used by those who want to lose weight and those who want to gain muscle mass. This type of sports nutrition is suitable for people who do nottolerate lactose. How much protein is in whey protein isolate? To answer this question, you need to consider three types of this product:
- hydrolyzate - quickly absorbed by the body, has a high cost, the protein content of 100 grams is 90%;
- whey concentrate - fast digesting, low cost, protein content per 100 grams from 60 to 90%;
- isolate - quickly absorbed, contains more than 90% protein per 100 grams of product, free of carbohydrates and fats.
The schedule for taking whey isolate is as follows:
- Those involved in running, football and other outdoor sports should consume this protein 1 to 3 times a day.
- Those who want to lose weight should take protein in the morning, before and after training.
- For those who want to gain weight, whey protein should be consumed immediately after training and in the morning.
Soy protein
It has low quality and, accordingly, low cost. How much protein is in 100 grams of protein? Soy protein contains 80 grams of protein per 100 grams of product. And this is the only plus of such a protein.
Soy protein is slowly absorbed by the body, has low biological value, contains female sex hormones and is not the best choice in terms of sports nutrition.
If you have made your choice in favor of this protein, then it is better to consume it in the morning and in conjunction with other, higher quality, types of protein.
Eggprotein
Egg protein is high in amino acids and leucine. Protein also contains all the vitamins and nutrients found in eggs. This type of protein prevents the production of protein breakdown products.
Egg protein gives you a longer feeling of fullness, which helps you eat less food later, which is so important when losing weight.
100 grams of this protein contains 80% protein.
Milk protein
Milk protein is a bit like whey protein. They are distinguished only by the content of casein (carbohydrate component) in the milk protein. Casein improves performance and endurance.
This type of protein is best for those who want to gain mass. Casein is digested for quite a long time, but it is able to provide the body with the necessary amino acids for five hours.
Drink this protein is recommended no more than three times a day: in the morning, after training and before bed. 100 grams of milk protein contains 70 to 80% protein.
Conclusion
If your goal is a good result, then you definitely need to calculate your protein rate. Take into account the protein that you eat with regular foods, and take the missing amount from protein.
Which protein to choose? It depends on the target. If you want to lose weight, then drink egg protein, whey or its isolate. If your goal is to gain mass, then make your choice in favor of milk protein or whey protein.
